Training Log Archive: BroonerIn the 7 days ending Mar 1, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Mar 1, 2015 #
S&C 10:00 [1]
slept:8.0
Cycling warm up/down 20:00 [4] 9.0 km (27.0 kph) +180m
ahr:144 max:162 shoes: Kona Jake the Snake '14
Orienteering race 21:08 [5] **** 4.6 km (4:36 / km) +55m 4:20 / km
ahr:176 max:187 spiked:16/18c shoes: Inov-8 Terrafly 303
Legs a bit tired and slow to get going from yesterday and lack of warm up, and in the damp knew I'd just be cruising, but meant I focused on technique which was pretty good on the whole. Good planning ahead, route choices and exit directions, though checking descriptions would have saved me some time losses in the circles. While the controls were almost always down the stairs, knowing which stairs would have helped, particularly at 4 & 13.
A few micro route choices (to 6, 8 & 13) could have been better but probably didn't cost more than a few seconds, and got caught by the lack of gap in the cliff at 10.
Happy with that, first win of the year after a few second places. Next Sunday will be far more taxing by the sounds of it, but good to have the techniques slotting into place.
Cycling warm up/down 30:00 [3] 10.6 km (21.2 kph) +120m
ahr:122 max:146 shoes: Kona Jake the Snake '14
Saturday Feb 28, 2015 #
Running (Road) warm up/down 20:00 [3] 3.0 km (6:40 / km) +25m 6:24 / km
ahr:139 max:161 slept:7.0 shoes: Salomon XR Crossmax 2
Running (Mixed) long (Rogaine) 4:30:00 [4] 35.0 km (7:43 / km) +790m 6:56 / km
ahr:156 max:183 shoes: Inov-8 Trailroc 255
Lane cove rogaine, great area for it and it made for a decent final long hit out ahead of 6 foot track, could have done with another few km and being a bit quicker but got through it without any existing injury problems flaring up and was still running hills strongly towards the end.
We didn't spend too much time planning, took the suggested 34km route as a starting point and made a few modifications enroute. Got all our mistakes out early, leaving the start with the masses down the wrong track, too far down the hill (wasn't really paying attention). Then completely forgot about the optimum route to 102 when leaving 61, and set off down the hill only remembering about the control when near 71. Was on top of things from there on.
Almost left 106 without punching as we couldn't see the thing 5m from flag first time round, had fun getting down into 85, and Michael got soaked crossing river below 35. He started struggling from 77, about 2 hours in, and we had a decent break just before 52 to reload water and decide what to do next. Which was mainly to keep plugging away, but I'd run ahead and wait at the top of climbs or key junctions so it turned into an intervals session. Another long break on way to 53 and decision to make way back pretty direct from there. Couldn't even tempt Michael with a trip to 50 from 21, which would have at least seen us tie with Andy & Mark. Without missing 102, and with a final loop at the end reckon another 290pts was maybe possible had we gone for the whole time.
Got nutrition & fluids pretty much spot on, although came home with more than I should have. Got through at least 8l of fluids on what was a hot day, a bit overladen at times but loving the Salomon pack for being able to tell how much I'm drinking via the bottles - far easier to keep an eye on than with a bladder. Had slightly sun warmed pizza slices climbing up hill from 83 which was one of the highlights of the afternoon, and certainly helped in the final couple of hours.
S&C 15:00 [1]
Friday Feb 27, 2015 #
S&C (Pilates) 30:00 [1]
slept:6.0
S&C 15:00 [1]
Thursday Feb 26, 2015 #
Running (Road) warm up/down 11:00 [3] 2.2 km (5:00 / km) +30m 4:41 / km
slept:6.5 shoes: Inov-8 Road-X 255
S&C 25:00 [1]
Cycling warm up/down 12:00 [3] 5.5 km (27.5 kph) +45m
ahr:141 max:161 shoes: Kona Jake the Snake '14
Running (Mixed) warm up/down 4:43 [3] 1.0 km (4:43 / km)
ahr:156 max:163 shoes: Inov-8 Terrafly 303 (dark)
Orienteering 15:00 [4] **** 2.6 km (5:46 / km) +50m 5:16 / km
ahr:169 max:183 spiked:22/25c shoes: Inov-8 Terrafly 303 (dark)
Running (Mixed) warm up/down 12:00 [3] 2.0 km (6:00 / km) +70m 5:06 / km
ahr:146 max:179 shoes: Inov-8 Terrafly 303 (dark)
Cycling warm up/down 31:00 [3] 11.2 km (21.7 kph) +230m
ahr:124 max:158 shoes: Kona Jake the Snake '14
S&C 30:00 [1]
Wednesday Feb 25, 2015 #
Running (Road) warm up/down 3:00 [3] 0.6 km (5:00 / km) +10m 4:37 / km
ahr:150 max:161 slept:6.5 shoes: Inov-8 Road-X 255
Running (Road) hills 49:55 [5] 10.2 km (4:54 / km) +320m 4:14 / km
ahr:164 max:189 shoes: Inov-8 Road-X 255
Running (Road) warm up/down 18:20 [3] 3.6 km (5:06 / km) +65m 4:40 / km
ahr:154 max:174 shoes: Inov-8 Road-X 255
Cycling warm up/down 24:00 [3] 7.4 km (18.5 kph) +155m
ahr:105 max:135 shoes: Kona Jake the Snake '14
S&C 20:00 [1]
Tuesday Feb 24, 2015 #
Running (Road) 15:00 [3] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Inov-8 Road-X 255 (blue)
Running (Road) warm up/down 11:00 [3] 2.2 km (5:00 / km)
shoes: Inov-8 Road-X 255 (blue)
S&C 20:00 [1]
S&C (Gym) 10:00 [2]
S&C 15:00 [1]
Monday Feb 23, 2015 #
Cycling 50:35 [3] 23.0 km (27.3 kph) +330m
shoes: Kona Jake the Snake '14
S&C (Pilates) 30:00 [1]